Menstruation is a natural process in women where the lining of the uterus sheds, resulting in vaginal bleeding. It typically lasts 3-7 days, occurring monthly from puberty until menopause, around ages 45-55. Menstrual pain and cramps can cause discomfort, fatigue, mood swings, and reduced productivity, impacting daily activities and quality of life.
Eating nutritious foods rich in vitamins, minerals, and omega-3 fatty acids can help alleviate menstrual symptoms by reducing inflammation and providing energy, potentially easing pain and improving mood. Additionally, staying hydrated and avoiding caffeine and processed foods may help manage symptoms. In this blog we will understand what to eat during periods.
Foods to Eat During Periods
1. Cruciferous Vegetables
Leafy green vegetables such as spinach, kale, and broccoli are high in iron, which can be beneficial during menstruation. Iron is important for hemoglobin production, a protein in red blood cells that helps transport oxygen throughout the body. During menstruation, the body loses extra iron through bleeding, which can lead to anemia in some women. Eating leafy green vegetables can help to replace this lost iron and prevent anemia.
Leafy greens are also high in Vitamin K, which helps in blood clotting and maintaining bone health.
Additionally, leafy green vegetables are a good source of vitamin E, which can help to reduce inflammation in the body. Inflammation can worsen menstrual symptoms such as cramping, bloating, and fatigue.
2. Fruits
Eating a variety of fruits can be beneficial during your menstrual cycle. Fruits are a good source of vitamins, minerals, and antioxidants, which can help to improve overall health and well-being.
Fruits such as berries, cherries, and cranberries contain high levels of antioxidants and phytochemicals which help to reduce inflammation in the body. Inflammation can worsen menstrual symptoms such as cramping, bloating, and fatigue.
Additionally, fruits such as oranges, lemons, and other citrus fruits are a good source of vitamin C which may help to reduce menstrual cramps. Vitamin C helps to regulate the production of prostaglandin, which is a chemical that can cause cramping.
Fruits like pineapple and papaya contain enzymes such as bromelain and papain that can help to reduce inflammation and ease menstrual cramps.
It’s important to note that, eating a balanced and nutritious diet that includes a variety of fruits, along with other foods such as whole grains, lean proteins, and healthy fats, is the best way to support overall health and well-being during your menstrual cycle.
3. Fish
Eating fish during your menstrual cycle can be beneficial as it is a good source of omega-3 fatty acids, which can help to reduce inflammation in the body. Inflammation can worsen menstrual symptoms such as cramping, bloating, and fatigue (1).
A scientific study found that participants who took omega-3 supplements found that their menstrual pain decreased so much that they could reduce the amount of ibuprofen they took.
4. Dark Chocolate
Dark chocolate is also a good source of magnesium, which can help to reduce menstrual pain and improve muscle function. Furthermore, dark chocolate contains a small amount of caffeine which can boost mood and energy levels.
A study conducted in 2015 found that magnesium reduced the severity of PMS symptoms and participants with magnesium deficiencies were more likely to have severe PMS symptoms (2).
5. Nuts
Eating nuts during your menstrual cycle can be beneficial as they are a good source of healthy fats, protein, and various vitamins and minerals. Nuts such as almonds, walnuts, and cashews are high in magnesium, which can help to reduce menstrual pain and improve muscle function.
6. Oats
Oats are rich in dietary fiber, which helps regulate blood sugar levels. Stable blood sugar can prevent mood swings and irritability associated with PMS. Oats contain magnesium, a mineral that can help reduce muscle tension, cramps, and headaches. Magnesium also has calming effects, which can help with anxiety and mood disturbances.
Oats are also rich in Vitamin B, which is known to help alleviate symptoms like mood swings, irritability, and fatigue.
7. Flaxseed Oil
Flaxseeds are a rich source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3s have anti-inflammatory properties that can help reduce menstrual cramps and other inflammatory symptoms associated with PMS (3).
Flaxseeds contain lignans, which are phytoestrogens that can help balance hormone levels. This hormone-balancing effect can alleviate symptoms like mood swings, irritability, and breast tenderness.
8. Quinoa
Quinoa is a good source of iron, which can help to prevent anemia and fatigue during the menstrual cycle. Additionally, quinoa is a good source of magnesium, which can help to reduce menstrual pain and improve muscle function. Quinoa is rich in antioxidants, which can help to protect the body against damage from free radicals and reduce inflammation.
9. Tofu
Tofu, also known as bean curd, is a great food to include in your diet during your menstrual cycle as it is a good source of protein and is rich in various vitamins and minerals. Tofu is a good source of iron, which can help to prevent anemia and fatigue during the menstrual cycle. Tofu is also a versatile food that can be prepared in many ways. It can be used in soups, stir-fries, and salads, and can be a great alternative for meat.
10. Beans
Beans are a good source of plant-based protein, which is important for overall health and can help maintain stable energy levels, reducing fatigue associated with PMS. Beans are high in folate, a B vitamin that is essential for cell function and can help reduce mood swings and other emotional symptoms of PMS.
Incorporating beans into your diet can be done in various ways, such as adding them to salads, soups, stews, or as a side dish. Examples of beneficial beans include black beans, kidney beans, chickpeas, lentils, and navy beans.
11. Lentils
Lentils are an excellent source of dietary fiber, which helps regulate blood sugar levels. Stable blood sugar can prevent mood swings and irritability commonly experienced during PMS. Lentils are also a good source of iron, which is especially beneficial for women who may experience heavy menstrual bleeding. Adequate iron levels help prevent fatigue and weakness.
12. Turmeric
Turmeric is a popular spice that has been used for medicinal purposes for centuries. During your menstrual cycle, turmeric may be beneficial due to its anti-inflammatory properties. Inflammation can worsen menstrual symptoms such as cramping, bloating, and fatigue. Curcumin, the active ingredient in turmeric, has been found to reduce inflammation in the body.
One study found that curcumin capsules helped to reduce menstrual pain in women with primary dysmenorrhea, a condition characterized by severe menstrual cramps.
13. Ginger
Ginger contains compounds like gingerol, which have strong anti-inflammatory effects. This can help reduce menstrual cramps and pain associated with PMS. Studies have shown that ginger can be as effective as non-steroidal anti-inflammatory drugs (NSAIDs) in relieving menstrual pain. It helps reduce the production of prostaglandins, which are chemicals involved in pain and inflammation.
Ginger is well-known for its ability to alleviate nausea and digestive issues. This can be particularly helpful for women who experience nausea or gastrointestinal discomfort during PMS.
14. Avocados
Avocados are high in monounsaturated fats, which can help maintain stable blood sugar levels. Stable blood sugar can prevent mood swings and irritability associated with PMS. Avocados are packed with antioxidants like vitamin E, which can help reduce inflammation and oxidative stress. This can alleviate pain and discomfort associated with PMS. The healthy fats in avocados support hormone production and balance, which can help alleviate various PMS symptoms.
15. Water
Drinking enough water is important for overall health, and it can be especially important during your menstrual cycle. During your period, your body loses extra fluids, which can lead to dehydration and worsen symptoms such as cramping and bloating. According to the Institute of Medicine, women should aim to drink about 9 cups (2.2 liters) of fluids per day. This includes water and other beverages such as tea, coffee, and juice.
Staying hydrated can also help to ease menstrual cramps. When the body is dehydrated, it produces more of the chemical prostaglandin, which can cause cramping. Drinking enough water can help to reduce the amount of prostaglandin produced, leading to less severe cramps.
Foods to Avoid During Period
- Salt
- Sugar
- Coffee
- Alcohol
- Spicy Food
- Red Meat
Conclusion
What you eat has a huge impact on your overall health including your menstrual cycle and symptoms. Foods like fruits, green leafy vegetables, chicken, fish, turmeric, dark chocolate, nuts, flaxseed oil, quinoa, lentils & beans, tofu and water are all good food to eat during periods. While foods like salt sugar, coffee, alcohol, spicy food and red meat are the bad food to eat during periods.
FAQs
1. What is the best food to eat during periods?
The best foods to eat during periods include leafy greens, fatty fish, nuts, seeds, dark chocolate, yogurt, bananas, and whole grains. These foods provide essential nutrients, reduce inflammation, alleviate cramps, and stabilize mood and energy levels.
2. What to drink during periods?
During periods, drink plenty of water, herbal teas (like ginger or chamomile), warm lemon water, smoothies with leafy greens and fruits, and electrolyte-rich drinks. These help hydrate, reduce cramps, soothe discomfort, and maintain energy levels.
3. Which fruits help with period cramps?
Bananas, berries, oranges, and pineapples help with period cramps. These fruits are rich in vitamins, minerals, and antioxidants that reduce inflammation, ease muscle tension, and boost overall well-being.
4. What to avoid in periods?
During periods, avoid caffeine, sugary foods, processed foods, salty snacks, alcohol, and fatty, fried foods. These can worsen bloating, cramps, and mood swings, and contribute to dehydration and inflammation, exacerbating discomfort and PMS symptoms.
5. Can we eat biryani during periods?
You can eat biryani during periods but make sure it is not spicy, Eating spicy foods is not good during periods. Egg biryani is the best biriyani for periods.
6. Can we eat chicken during periods?
Yes, you can eat chicken during periods as it is a good source of protein and iron
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